*Fall/Winter Holiday Schedule HERE

WOD:

1) 4 sets of:

250m C2 Ski

10 Burpees

500m C2 Row

10 Burpees

1000m C2 Bike

10 Burpees

Rest 3 minutes

Goal is hard, but maintainable efforts.

2) Clean High-Pull + Halting Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 3 rounds AQAP:

400m Run

20 Toes-to-bar

10 Deadlifts 275/185

Scale as needed.

6) Deficit Snatch Pulls: 4 sets of 3 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Perform from a 2″ deficit.

7) Barbell Back Rack Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE